August 16, 2017 by thao

8/17/17

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Just one of the many faces coming back from summer. Welcome back Jaelyn!

Warm Up: 5 Mins

2 Rounds
10 Unloaded Barbell RDL
10 Hang Cleans
10 Front Squats

Mobility: During Strength
Roll Quads, Posterior Shoulder, Triceps

Strength: 25 Mins
Olympic DL (Clean or Snatch Grip) – 10 Mins
4 x 6-8

Cleans – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Clean Repetition @ 50-60% w/ Same Pauses

Metcon: 12 Min
5 Min AMRAP
Front Squat Heavy x 3 (165/115) or Lighter x 6 (115/75)
5 Bar Over Burpees
10 Wall Balls (20/14)

Rest 2 Mins

5 Min AMRAP
10 Front Squats (95/65)
10 Bar Over Burpees
10 Wall Balls (20/14)

Elite Competition Class

1) Deadlift 15 mins
10 min EMOM x 2 rep @ 80% + 5lbs

2) Gymnastics 10 mins
4 Min EMOM
MU
2 Min Rest
4 Min EMOM
HSPU
*Pick a number that is doable but will be difficult to finish the final rounds.

3) Conditioning:
Modified Tripple G Chipper:
100 Pull-Ups
80 GHD Sit-Ups – Share a GHD if needed
60 Alternating Single Leg Squats
40 Cal Row
20 DB Push Presses (50/35)

    ONE WEEK FREE TRIAL

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    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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